Kei te mārō ō turi ina ara ake koe i te moenga i te ata? Kei te mamae tō hope ina ara ake koe i muri i te noho i runga i te tūru mō tētahi wā? Kei te mamae tonu rānei ō hononga, pērā i ō maihao me ō tuke? He tohu noa ēnei o te mate e kiia nei ko te mamae hononga e pāngia ana e tātou katoa, engari i ētahi wā kāore tātou e aro nui ki tēnā. Ki ētahi, ka haere mai, ka haere atu, ki ētahi atu ia, he raruraru e whakararuraru ana i a tātou i te rā katoa. Nō reira, i tēnei rā, me kōrero tātou mō te aha tēnei mamae hononga, te take e puta ai, me ngā mea ka taea te mahi mōna.
Hei whakarāpopototanga, he aha te mamae o ngā hononga?
Ko te mamae o ngā hononga he mamae, he koretake rānei i roto i tētahi, i ētahi rānei o ngā hononga o te tinana. He aha te hononga? Ko te wāhi tēnei e hono ai ngā wheua e rua, neke atu rānei o te tinana. Hei tauira, ko te hononga hope te wāhi e hono ai te wheua huha ki te wheua hope.
He rerekē ngā āhua o te mamae nei. Ka rongohia e ētahi he mamae kōpiripiri me te whakapairuaki . Ko ētahi he mamae wera, he mamae ngau rānei . I ētahi wā, ina piko ō hononga, ka rongo pea koe i te tangi "pāwhiri". Ka paku pakari pea ngā hononga, ā, ka uaua ki te neke, inā koa i te ata. Ka heke haere tēnei mamae i a koe e mahi ana i ō mahi o ia rā. Heoi, ki te kaha rawa koe ki te mahi, ki te ngenge rānei, ka piki anō te mamae.
Ki te kaha rawa te mamae nei, ka uaua pea te mahi i ngā mahi o ia rā. Nō reira, i te wā e rongoā ana i tēnei, he mea nui kia whakamaheretia te maimoatanga i roto i tētahi huarahi e kore e whakaiti noa i te mamae, engari ka āwhina hoki i a koe ki te noho i tō oranga kia rite ki te tikanga, kia pai ai hoki te noho.
He aha ngā tino take o tēnei mamae hononga?
He maha ngā take e mamae ai ngā hononga. Me titiro tātou ki ngā mea matua. Kia mārama ai ki tēnei mōhiohio, tirohia te ripanga i raro nei.
| Āhuatanga hauora | He whakamārama māmā |
|---|---|
| Matepukupuku | Koinei te mea e kīia nei e tātou ko te "whakahekenga hononga." Ka memeha haere te kiriuhi rite ki te urunga e tiaki ana i ngā pito o ō tātou wheua i roto i te wā. Kātahi ka mirimiri ngā wheua tetahi ki tetahi, ka mamae, ka pakari hoki. He maha ake te kitea o tēnei i muri i te 45 tau te pakeke. |
| Te Mate Rūmātiki (RA) | Ehara tēnei i te mate hononga. He āhuatanga tēnei e whakaekehia ai e te pūnaha ārai mate o tō tātou tinana ō tātou hononga. Ka pupuhi, ka mamae, ā, ka roa te wā ka pakari ngā hononga (ina koa ko ngā maihao me ngā ringaringa). |
| Kauti | He mamae nui te kauti, he pupuhi hoki nā te whakatakotoranga o ngā tioata iti o tētahi matū e kiia nei ko te waikawa uric ki roto i ngā hononga. He rite ki te mamae koi o te hononga. Ko te nuinga o te wā ka pā ki te māikuku nui. |
| Te pūhā | He pupuhi e puta mai ana i te whakamahinga roa, roa hoki o te hononga. Ka kitea whānuitia i ngā wāhi pēnei i te hope, te turi, te tuke, te pakihiwi rānei. |
| Te mamae o te uaua | Ko ngā uaua he hanganga rite ki te taura e hono ana i ō tātou uaua ki ō tātou wheua. He maha hoki ngā wā ka puta tēnei i te nekehanga auau. Ka kitea i ngā wāhi pēnei i te tuke, te rekereke, te pakihiwi rānei. |
Hei tāpiritanga, ka taea hoki e ētahi mate huaketo, rewharewha, ponana kiri rānei te whakararu i ngā hononga mō te wā poto. Ka taea hoki te mamae o ngā hononga nā ngā whara pēnei i te whati me te whāwhā.
Ko wai te mea nui ake te mōrearea?
- Mō te hunga kua roa e pāngia ana e te mate pēnei i te mate rumatiki.
- Mō te hunga kua pāngia e te aituā i te whakawhitinga o ngā rori i mua.
- Mō te hunga e whakamahi tonu ana i te uaua, i te hononga rānei (hei tauira, ngā kaitākaro, ngā tāngata i roto i ētahi mahi).
- Mō te hunga e pāngia ana e ngā āhuatanga pēnei i te ahotea, te pouri, me te manukanuka.
- Mō te hunga taumaha rawa. Ka nui ake tō mōrearea mēnā he neke atu i te 25 tō taupū papatipu tinana (BMI). Nā te mea ka nui ake te pēhanga o ngā hononga pēnei i ngā turi me ngā hope i te taumaha nui.
- Me te pakeketangaKei te piki haere tēnei mōrearea. Ina whakamahia ā mātou hononga mō ngā tau maha, he mea noa kia utua ā rātou.
Āe, he aha te rongoā mō tēnei?
Kāore pea e taea te rongoā katoa i ētahi mamae hononga, engari he maha ngā huarahi hei whakahaere pai i te mamae, hei whakahaere hoki i te mamae.
1. Ngā mea māmā ka taea e koe te mahi i te kāinga
- Ngā whakamahinga wera me te makariri: Mā te paninga o te pounamu wai wera, o te tauera horoi rānei ki te wāhi mamae mō te 15 meneti, he maha ngā wā i te rā, ka taea te whakaora. Mena he pupuhi, he pai ake te paninga o te kete hukapapa.
- Kaukau i roto i te wai māhana: Mā te kaukau i roto i te kaukau wai māhana mō tētahi wā ka taea te whakangāwari i ngā uaua me ngā hononga, me te whakaiti i te mamae.
2. Te whakakori tinana me te whakaiti taumaha
- Whakakorikori Tinana: "Me pēhea taku whakakorikori tinana ina mamae ōku hononga?", tērā pea koe e whakaaro ana. Engari mā te whakakorikori tinana tika ka whakapakari i ngā uaua huri noa i ngā hononga, ka whakanui ake hoki i te tautoko e whiwhihia ana. Ko ngā whakakorikori tinana iti te pānga, pērā i te hikoi me te kaukau, te mea pai rawa atu. Heoi, he mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi tikanga whakakorikori tinana.
- Te whakaiti i te taumaha: Mena he taumaha rawa koe, mā te whakaiti i ētahi pauna ka tino whakaiti i te pēhanga ki ngā hononga e mau ana i te taumaha pēnei i ō turi me ō hope.
3. Ngā rongoā me ngā mea whakapaipai
- Ngā rongoā mamae: Ka taea e ngā rongoā mamae pēnei i te Paracetamol, te NSAID rānei (Nonsteroidal Anti-inflammatory Drugs) te whakaora i te mamae.
- Ngā maimoatanga ā-papa: Mā te paninga o ngā hinu me ngā tiēre ki te hononga mamae ka taea te whakaora mō te wā poto.
- Ngā taputapu āwhina: Tērā pea ka tohua kia whakamahia e koe ngā mea pēnei i te whitiki tautoko, te tokotoko rānei.
- Whakaora Tinana: Mā te whakakori tinana me te maimoatanga tika i raro i te tirotiro a te kaiwhakaora tinana ka taea te whakaiti i te mamae me te whakapai ake i te mahi a ngā hononga.
- Werohanga steroid: Ina nui te mamae me te pupuhi, ka taea e tēnei werohanga, ka werohia tika ki roto i te hononga, te whakaora i te hononga mō te wā poto.
- Arthroscopy: Ko te mahi i tēnei ko te tapahi i ētahi tapahi iti tata ki te hononga, me te whakauru i tētahi taputapu angiangi me te kāmera hei tango, hei whakatika rānei i te kiriuhi kua pakaru, i ngā kongakonga wheua whati rānei.
- Te Whakakapinga Hononga: Mena kua memeha rawa te kiriuhi o te hononga, ka tangohia te hononga ka whakakapia ki tētahi hononga horihori he mea hanga ki te konganuku, ki te kirihou rānei. He tino angitu te mahi i tēnei pokanga mō ngā hononga hope me te turi.
- He mea noa te mamae o ngā hononga, engari kaua e warewaretia. He whakatūpato pea tēnei nō tō tinana.
- He rongoā kāinga māmā noa iho ēnei mō te mamae iti, engari ki te roa atu i te torutoru ngā rā te mamae, rapua he tohutohu hauora.
- Kaua rawa e whakamahi i ngā rongoā whakamamae mō te wā roa me te kore kōrero ki te tākuta.
- Ki te pāngia koe e ngā tohu pēnei i te kirika, te mahana o ngā hononga, me te hekenga taumaha me te mamae, me toro atu ki te tākuta tonu.
- Ko te tautuhi tika te taahiraa tuatahi ki te maimoatanga angitu. Nō reira, kaua e mataku, kaua hoki e whakaroa, tirohia he tākuta ka kōrero mō tō raruraru.
He mea tino nui: Kaua rawa e tango i ngā rongoā whakamamae mamae me te kore e kōrero ki te tākuta. Ko ngā NSAID, ina koa, ka kino pea ki te hunga e pāngia ana e te mate puku, te mate tākihi, te mate ate rānei. Nō reira, me tango noa i ngā rongoā i raro i te tohutohu a te tākuta.
4. Ētahi atu maimoatanga e wātea ana mā te tākuta
Mena kāore e taea e ngā mahi o runga ake nei te whakahaere i te mamae, ka tūtohu pea tō tākuta i ngā maimoatanga pēnei i:
He aha ngā otinga e whakaratohia ana e te pokanga?
Mena kāore e taea e ngā rongoā me te whakaora tinana te whakaiti i te mamae mō te wā roa, ka whakaarohia pea te pokanga.
Ngā tohu whakatūpato e hiahia ana kia aro wawe atu ki te hauora
Haunga te mamae o ngā hononga whānui, ki te mea kei a koe ēnei tohu, me toro atu koe ki te tākuta.
| Tohu | Whakaahuatanga |
|---|---|
| Me toro atu ki te tākuta tonu! | |
| Ka wera te hononga, ka pupuhi. | Ki te pā te mahana ki te hononga, ā, kua pupuhi rawa, he tohu pea tēnei nō te mate. Haere ki te Tari Ohotata (ETU) o te hōhipera kia whiwhi ai koe i te awhina hauora tonu. |
| Te kirika me te mamae | Mena kei te haere tahi te kirika me te mamae o ngā hononga, he mate pāwera pea, he mate rānei tētahi atu mate. |
| Te ngaronga taumaha mō te kore take | Mena kua heke tō taumaha mā te 4-5 kirokaramu, kāore he take (me te kore kai tōtika), he tohu pea tēnei nō tētahi mate kino. |
| Te kore e taea te hikoi | Mena kāore e taea e koe te hikoi noa nā te mamae, me rapu tohutohu hauora. |
Ina haere koe ki te tākuta, ka pātai atu ia i ētahi pātai ki a koe. Hei tauira, nōnahea te tīmatanga o te mamae, kei roto i tō whānau tētahi e pāngia ana e tēnei momo mate, me te āhua o te mamae. Nō reira, ka māmā ake māu te haere atu me te mārama ki tēnei mea. Ki te tika, ka tukuna pea koe e ia mō ngā whakamātautau hihi-X, whakamātautau toto rānei.
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